The Cell Gym – WOD
Warm-up
leg warm up (No Measure)
500m row
20m lunges
20m elbow to ankle
10+10 side lunges
10 air squats (pause for 2 sec. at the bottom)
10+10 standing glute kickback
10 supermans
stretch
Strength
Deadlift (4@80%-3x)
SPORT
LIFE
4 rounds
10 barbell good mornings (stay with a lighter weight)
8+8 DB step ups on low box
*record goodmorning weight.
*do all one leg first on step ups, try not to push off ground to step up.
Metcon
Metcon (AMRAP – Rounds and Reps)
LIFE – pumpkin patch
12 min AMRAP
12 medball cleans 14# – for all
20 walking lunges with medball
12 medball slams
20 airsquats to medball
Metcon (AMRAP – Rounds and Reps)
SPORT-pumpkin patch
12 min AMRAP
12 medball cleans 20# for all
20 walking lunges with medball
12 medball slams
20 air squats to medball
Active Recovery
3x2000m row rest 1min in between, light pressure. Pace should be even and relaxed.
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